Metro Muscle - Eric Osmond Fitness

03/28/2024

Do Osmonds = Ninja Turtles????!
🐢🐢🐢🐢
🔵🔴🟣🟠

10/20/2021

Throwback to Snap Cap!
This may have been my first (or second) time putting on a swim cap 😂

10/19/2021

Have you been told that if you want to build muscle all you need to do is: "LiFt HeAvIeR wEiGhTs"

Well... the KEY to increased muscle size could actually be your !

Now, anyone can yell and make intense faces (like the one above), throw the weights around, and get the 🚨 Lunk Alarm 🚨 pulled on them (which has happened to me before, leave a comment below if you would like to see it). But are you actually feeling that intensity or is it all for show?

Ways to increase your intensity (other than lifting heavier weights):
⏱️Shorten the rest periods between sets.
💨Change the speed of your reps.
🏋️Mix Up your routine and fatigue your muscles before you hit your harder sets.
💪Break the Sound Barrier: Drop sets, Fear sets, Partial Reps, Static Holds (look for a future Metro Muscle episode where we go in depth about this!)

10/18/2021

Bulk Cycle (part 2)

Don't make me laugh...

10/18/2021

Bulk Cycle (part 1)

Don't make me laugh...

10/15/2021

Level-Up your Gym Game - Take a look at these 5 ideas below and please leave a comment on what you are willing to try out next week:

🔸Water, Food, and Rest (oh, my!) - Everything you do after a work out will set you up for your next one. Focus on what you're putting in your body and how you are treating it!

🔸Set Specific Goals - Please, don't wander around the gym... have a very clear goal (or set of goals) that will fuel your passion and purpose at the gym. Write them down before you start your workout.

🔸Music - I cannot stress this enough. Get a good PUMP PLAYLIST. One that will turn on your (if you need inspiration check out Pepper's Pump Playlist in the highlights).

🔸Get a new gym outfit - Look good, feel good. Trust me, get a new gym outfit or a new gym toy that you can't wait to try out.

🔸Find a Rival - leave your friendship at the door and compete! Think "I have to beat this guy" and do it, friend or foe - pick someone and compete.

Even minor upgrades in your workouts (in and out of the gym) now can have monumental effects on your long-term success at the gym.

Pump Hard Today!

Eric Osmond

10/14/2021

Cardio doesn't have to be or this Halloween Season!

❗Cardio is a MUST for bodybuilders to keep fat off and to have extra power/energy to get through workouts.

Why else add cardio?
1. Better Heart and Lung health.
2. Improved Metabolism
3. More Endurance
4. More Cardio = Less Fat Gain

Cardio Recommendation:
🔸 Do a minimum of three, preferably four, 30-minute cardio sessions per week.
🔸 Do your cardio in the morning, if you can, for fat burning efficiency.

🔸Side Tip: Keep your Heart Rate (HR) at 120-150 beats per minute.
🔸Side Tip: If you're bored of your current cardio try...
Walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, or hiking
🚶-🏃‍♀️-🏃-🚲-🏊- 👟-🚣-🦵-⛰️

10/13/2021

Lock it or Lose it... You will get injured if you don't do this!

Every time you pick up a weight you need to make sure you are locking your:
Scapula, Low Abs, Butt cheeks, and Neck.

🔒 Chest up (squeeze your shoulder blades)
🔒 Flex your low abs
🔒 Squeeze your butt cheeks
🔒 Chicken your neck back (create that sexy double chin),

Otherwise, you are risking injury! Locking, also ensures that you are using the correct muscles when you are working out.

💬Chest Up, Low-Abs Tight, Squeeze your Cheeks, Chicken Neck

Photo Of: Eric Osmond
Photo By: Pepper Nicole Scheidt

10/12/2021

CHESTICLES! Here are some tips to help you get your upper chest striations poppin'!

• Change your grip

• Cross the midline (middle of your chest) with each rep and *squeeze*!

• Change your stance from low to high (kneeling vs standing).

BONUS TIP: Listen to angry music and pump it!

10/11/2021

Have you hit a plateau in your muscle gain? What could be holding you back? Maybe it is one of these?

1. RECOVERY - You might not be giving enough attention to your sleep, nutrition, and/or flexibility!

2. BUILDING BLOCKS - You could be treating every work out like it is the competition. Are you actually building strength... or are you just "testing" strength? Work with weights that you can lift for the full sets and reps.

3. VARIETY - Did you know your muscles get bored fast? Don't follow the same routine, the same exercises, or lift the same weight, at the same intensity! Have your muscles work in new ways!

08/28/2021